Workout Description

Why This Workout Is Hard

Only three minutes are available to secure a maximal clean and jerk after the shuttle-and-barbell event. Athletes who finish 3A early can recover and warm up, while capped athletes arrive with little recovery and must choose a reliable opener.

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): The heaviest successful clean and jerk determines the score, testing maximal pulling, leg, and overhead strength together.
• Power (9/10): The athlete must accelerate a heavy bar in the clean and again in the jerk, with rapid movement into both receiving positions.
• Flexibility (6/10): A secure front rack and stable overhead receiving position are essential when both the clean and jerk approach a maximum.
• Stamina (3/10): Prior clean-and-jerk volume can leave the grip and shoulders tired even though this event contains only a few heavy singles.
• Speed (3/10): Three minutes require organized attempts and efficient loading, but setup quality remains more important than rushing between lifts.
• Endurance (2/10): Aerobic capacity matters mainly through recovery from 3A; each scored attempt is a brief lifting effort separated by setup.

Movements

• Clean and Jerk

Scaling Options

Both divisions establish a 1-rep-max clean and jerk after their prescribed version of 3A. In training, prioritize a controlled heavy single and use smaller increases if the overhead catch becomes unstable.

Scaling Explanation

Athletes choose their own load. Preserving a clean-and-jerk single keeps the intended strength test, while a conservative opener avoids losing the short window to repeated misses.

Intended Stimulus

Secure a heavy clean and jerk under residual fatigue with a short, deliberate attempt plan.

Coach Insight

Choose an opener you can jerk confidently after 3A. If you finish early, use the time before 15:00 to recover and warm up; only lifts begun inside the 15:00–18:00 window count toward 3B.

Benchmark Notes

Reasoned primarily from Open 15.1A, which also scores a clean and jerk after a metcon, with Open 23.2B as a short-window comparison. This three-minute attempt window is half of 15.1A's six minutes; male thresholds above the first are reduced by 10 lb and female thresholds by 10 lb, while retaining the opening 95/55-lb boundary. L5 spans 175–194/115–124 lb and L10 begins at 305/205 lb. These are fatigued-single training estimates; early 3A finishers can recover before the fixed 15:00 start.

Modality Profile

Clean and Jerk is the only movement and is entirely weightlifting.

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